Health and Fitness for the over 50s

- Keeping your weight down and eating healthily. If you are overweight your heart has to work much harder to pump the blood round your body placing an inevitable strain on arteries as well as the heart.

- Eating meals about five times a day (breakfast, 2 meals and 2 snacks) with your last meal of the day best consumed before 7pm. Spacing meals through the day and eating your last meal of the day early in the evening means that extra calories than your body needs are more likely to be 'burned up'. It also places less strain on your digestive system meaning that the nutrients you need from food are absorbed and wastes and toxins eliminated by the liver and kidneys more efficiently. Eat moderately sized portions for your two main meals.

- Limiting foods high in saturates such as fatty meats, full-fat dairy products, butter, lard, cream, cheese and many processed and takeaway foods. Other foods high in cholesterol are liver, shrimps/prawns, and eggs.

- Lowering your intake of trans fats as these are believed to have the same effect as saturates in increasing cholesterol. They are found mainly in pre-packaged and takeaway foods and are formed as a side effect of food processing. Look at the ingredients list on pre-packaged food. If a food contains hydrogenated fat or oil, it will almost certainly contain trans fats. You should limit the amount of pre-packaged food that you eat.

- Swapping high in saturates food for polyunsaturated and monounsaturated food such as olive oil, sunflower oil, nuts, seeds and cold water fish such as salmon, mackerel, tuna and herring. If you don't like fish or don't eat much fish, then take Omega 3 fish oil capsules or supplements containing n-3 fatty acids. This is important as research appears to suggest that that lowering intake of saturated fats on its own does not make a significant difference in lowering some people's cholesterol levels. However, when this is coupled with increased intake of N-3 polyunsaturated fatty acids (see below), this appears to make quite a significant difference.

- Eating five portions of fruit and vegetables a day. This links to the theories of the benefits of a 'Mediterranean style' diet. Research organised by the Italian National Association of Cardiologists, found that eating a diet high in fruit and vegetables with olive oil used for cooking and dressings, supplemented by N-3 polyunsaturated acids found in cold water fish can significantly reduce heart attacks. The protective effect of n-3 polyunsaturated fatty acids has been attributed to essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are present in fish oil and the flesh of oil-rich fish (e.g. mackerel, sardines, salmon, kippers, herring), and alpha-linolenic acid, the richest sources of which are seed oils (e.g. flaxseed, rapeseed and soya) and nuts (e.g. walnuts). Research published in the US also shows that if we eat a diet rich in omega 3 fatty acid DHA, we can reduce our chances of getting Alzheimer's as this acid protects the brain against the memory loss and cell damage that is caused by Alzheimer's.

Research at the Rush Institute for Healthy Ageing in Chicago also suggests that eating at least two portions of vegetables a day may slow a person's mental decline by as much as 40% compared with a person who eats few vegetables. Green leafy vegetables including spinach, kale and collards appeared to be the most beneficial with the researchers suggesting that this may be because they contain good quantities of vitamin E, an antioxidant that is believed to help fight chemicals produced by the body that can damage cells. Vegetables generally contain more vitamin E than fruits. Vegetables are also often eaten with monounsaturated and polyunsaturated fats such as olive and other vegetable oils, which help the body absorb vitamin E and other antioxidants. Fats from oils, especially olive oil, can help keep cholesterol levels down and arteries clear, contributing to brain health. As clogged arteries also lead to heart attacks, these findings appear to be supported by the Italian research.

- Eating porridge for breakfast. Research suggests that eating porridge can also help to lower cholesterol levels.

- Limiting your salt intake - a contributing factor to high blood pressure. Cook all vegetables without salt and don't add it to your food at the dinner table. Use pepper instead or low fat, salt free dressings.

- Drinking alcohol in moderation. Alcohol, drunk in excess, is another known cause of high blood pressure. This is particularly the case for people who 'binge drink', and for alcoholics. Research indicates, however, that a glass or two of red wine a day may have positive effects on health.

Exercise

- Taking regular exercise. Research has shown that taking some form of exercise at least three times a week means that you are not only less likely to suffer a heart attack or stroke but you are also less likely to suffer from some forms of cancer. Exercise keeps blood pressure down which puts less strain on the heart. The most effective form of exercise is cardio-vascular exercise which causes the heart to beat faster and strengthens heart muscles. Brisk walking (better than jogging which can put strain on the joints) and swimming are known to be the best forms of exercise without equipment. For information about equipment that you can use to strengthen your cardio-vascular system, see our fitness equipment page. For information on exercising at heath & fitness clubs, see our fitness centres & gym page.

Smoking

- Don't smoke or if you do, give it up. Smoking can raise blood pressure and cause the blood to become sticky and thicken increasing the risk of heart attacks and strokes.

Other recommendations for staying healthy are-

Keep your immune system functioning as optimum level. As we age, our immune systems become less efficient. Getting enough sleep and rest, keeping stress levels down, and ensuring that you are getting adequate vitamins, minerals and other nutrients play an essential part in keeping your immune system healthy. See our Vitamins, Minerals & Healthfoods page for further information.

Drink only filtered water. Unfiltered water can contain many contaminants which can have a number of adverse effects on your body including raised blood pressure and suceptibility to some cancers. One of these contaminants can be Aluminium shown to have a link with Alzheimer's Disease. Read a very enlightening article on what you should and should not drink and how to obtain filtered water produced by Michael Lam, M.D., M.P.H., A.B.A.A.M., a specialist in Preventive and Anti-Aging Medicine and currently the Director of Medical Education at the Academy of Anti-Aging Research, U.S.A. Dr Lam suggests that drinking at least 12 glasses of pure filtered water daily is the best insurance against premature ageing. His other recommendations include avoiding alcohol, smoke, processed foods, environmental toxins, keeping the mind active through a variety of activities, keeping physically fit and practicing stress reduction techniques. See his article - the Aging Brain.